WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x5/Leg Dumbbell Front Rack Reverse Lunge + Squats

3x8 Dumbbell Romanian Deadlift

CIRCUIT 2

3x10-12 Dumbbell Thrusters

3x6-8 Devil’s Press

CIRCUIT 3

Alternating EMOM: 12 Minutes

Minutes 1/5/9: 12 (Total) Dumbbell Power Snatches (#40/25)

Minutes 2/6/10: 20 (Total) Jackknives

Minutes 3/7/11: 24 (Total) Split Jumps

Minutes 4/8/12: 20 Superhero Raises

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

  • Suggested weight written as (Male/Female) - Adjust load as needed

Power Snatches

Split Jumps

Jackknives

Superhero Raises